Athletic Power — Upper Power
Upper-body power day. Push press for overhead drive, speed bench, explosive med-ball chest pass and overhead slam, then weighted pull-up and DB row for pulling strength. ~55 min, 6 movements.
Estimated session
- Movements 6
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Push Press Overhead drive primer. Leg drive then punch, brace hard. 3-5 reps explosive. 2 warm-up sets first 3 × 5–3 · rest 3 min | 3 | 5–3 | 3 min |
| 02 | Bench Press - Powerlifting Speed bench. ~60-70% moved with max intent, 3s, RPE6-7. End set if bar slows. 2 warm-up sets first 3 × 3 · rest 2:30 | 3 | 3 | 2:30 |
| 03 | Medicine Ball Chest Pass Ballistic horizontal push. Full acceleration through release, reset each rep. 3 × 5 · rest 1:30 | 3 | 5 | 1:30 |
| 04 | Overhead Slam Ballistic trunk/lat power. Full overhead reach, max-effort slam, no momentum. 3 × 6 · rest 1:30 | 3 | 6 | 1:30 |
| 05 | Pullups Vertical pulling strength. Add load once reps clear at RPE8. 6-8 reps. 3 × 8–6 · rest 2 min | 3 | 8–6 | 2 min |
| 06 | Bent Over Two-Dumbbell Row Horizontal pulling strength. Hinge, strict, full retraction. 8-10 reps. 3 × 10–8 · rest 1:30 | 3 | 10–8 | 1:30 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Explosive lifts first: push press and speed bench train RFD — every rep max concentric intent, full rest, never grind. Speed bench ~60-70% moved fast for 3s @ RPE6-7; if bar speed visibly slows, end the set, don't chase failure. Med-ball throws are max-effort ballistic — full intent through release, stop when output drops. Pulls are the strength bookend: 6-8 @ RPE8 strict, add load once reps clear at RPE8. Sub DB push press if shoulders cranky; sub band-resisted bench if no spotter for speed work.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Athletic Power — Upper Power template?
Explosive lifts first: push press and speed bench train RFD — every rep max concentric intent, full rest, never grind. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Athletic Power — Upper Power, and how long does it take?
Athletic Power — Upper Power runs 6 movements and about 18 working sets, roughly 75 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
03What makes the Upper Power version different?
Athletic Power — Upper Power is the upper power cut of this family — same method, but the movement order, set scheme, and emphasis are tuned for it. The session table shows exactly what changes; the coach sets the loads and drives the progression either way.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
iOS · Works offline
Aleks · Coach
Proposal — add weight